Capacity WOD:

Every 6 min 36-60 min:
1, Amrep 6 min
800 m Run
Max Burpee Box Step Overs 24/20 inch

2, Amrap 6 min:
Buy in: 800 m Erg
Then max rounds of:
10 Alt Dumbell Snatches 22.5/15 kg
20 Crossovers

 

Tri Erg:

Tri-erg: Acid Bath
Every 12 min for 36 min:
500 m Ski Erg
500 m Row
1000 m Bike Erg